Those that know, do. Those that understand, teach.

CrossFit Barwon – CrossFit

Gymnastics

Deficit Handstand Push-ups (1 RM, strict or kipping)

weighted RIng pushups (1 rm)

Bench Press (1 rm)

Conditioning

Metcon (AMRAP – Reps)

EMOM x 24

1) GHD sit ups x 20

2) HS walk x 15 m

3) Hip extensions x 25

4) Pistols x 10

Warm-up

Shoulders (No Measure)

EDWU

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side